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Great grains make every bite count

The Lowell Sun

Updated:
01/08/2014 08:08:06 AM EST

Semi-pearled farro is the basis for a "risotto" with goat cheese.

By Jessica Roy

In my continued quest to help out with some of the healthy resolutions of 2014, I want to shed some light on some of those items in the grain aisle of the grocery store that may have you running for the hills.

If you've been resisting the whole grain revolution for fear that it might be a gateway food to a hippie colony, or because you have no idea where to even start, I'm here to debunk some of the myths holding you back.

The good news is that one simple cooking method can work across the board. The process goes like this: Sweat aromatics (onions, garlic, etc.), add grain, add water, bring to boil and reduce to simmer, cover and cook until tender. When in doubt, just follow the directions on the package.

On many menus these days, you'll see items like "Farro Risotto" and "Quinoa Pilaf." They sound fancy, but they are actually relatively simple to prepare and pack a huge nutritional punch. With processed grains, à la white rice, most of the nutritional value is stripped away, leaving you with little bang for your buck, health wise.

Farro: An Italian grain, historically used for centuries that is finally making its way to US dinner plates. One variety you may be familiar with is also known as spelt. It has a nutty flavor, slight chew and robust texture. Great as a side dish, on top of salads, in soups, and even as a hearty breakfast porridge. Whole farro boasts about 8 grams of fiber per serving for healthy cholesterol, and is packed full of nutrients like magnesium, zinc & Vitamin B3.

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Things to keep in mind: If you're using whole farro (mostly seen in the bulk bins), where the entire bran is intact, you'll want to soak the grain in water overnight before cooking it. Pearled or semi-pearled farro (most packages at grocery stores) has part of the bran removed so it cooks pretty quickly and doesn't require soaking, but you'll lose a little bit of that fiber value.

Quinoa: Also high in protein and fiber, quinoa is referred to as a grain, but is actually a seed and is naturally gluten-free. I like to think of it as a super food rich in nutrients, like potassium, magnesium, calcium, and iron and also contains essential amino and a bit of heart healthy Omega 3. It cooks quickly, in just 15 minutes, and can also be used as a side dish or salad topper, but makes a great breakfast porridge when cooked with a bit of milk, brown sugar and cinnamon.

Brown Rice: This whole grain rice is the very same rice as the white variety, but has the bran and the germ of the grain intact. This makes it a little chewier than white rice, but offers fiber, protein and nutrients not found in its processed counter part. Use brown rice as a substitute anywhere you'd normally choose white.

Chevre & Chive Farro 'Risotto'

1 small yellow onion, diced

1 Tbs. olive oil

1 cup semi-pearled farro

2 1/2 cups chicken or veggie stock (or water)

2 oz. chevre or goat cheese crumbles

1 Tbs. fresh or dried chives, chopped

Salt, to taste

1. In a sauce pan with a snug lid, heat olive oil over medium heat. Sweat onions until translucent.

2. Add farro, and stir.

3. Add the stock or water, turn the heat to high, and bring to a boil. Immediately cover and reduce to a low simmer. Allow to cook for 25-30 minutes, or until farro is tender. Remove from heat, and drain any excess liquid.

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